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Tuesday, May 29, 2018

National Asparagus Month - Selection, Preparation, Recipes

Asparagus is a perennial garden plant belonging to the Lily
family. It is harvested in the spring when it is 6 to 8 inches tall. The most
common variety of asparagus is green in color. There are two other edible
varieties available. White asparagus is grown underground to inhibit its
development of chlorophyll content, therefore creating its distinctive white
coloring. It is generally found canned, although you may find it fresh in some
select markets, and it is generally more expensive than the green variety since
its production is more labor intensive. The other edible variety of asparagus
is purple in color. It is smaller than the green or white variety (usually just
2 to 3 inches tall) and features a fruitier flavor. It also provides benefits
from phytonutrients called anthocyanins that give it its purple color.

Nutrition Information Low in calories, only 20 per 3.5 oz. serving Contains no fat or cholesterol Very low in sodium A good source of potassium.(1) A source of fiber (2 grams per 3.5 serving) An excellent source of folic acid A significant source of thiamin and vitamin B6

Selection

Asparagus stalks should be rounded, and neither fat nor
twisted. Look for firm, thin stems with deep green or purplish closed tips. The
cut ends should not be too woody, although a little woodiness at the base
prevents the stalk from drying out. Once trimmed and cooked, asparagus loses
about half its total weight. Use asparagus within a day or two after purchasing
for best flavor and texture. Store in the refrigerator with the ends wrapped in
a damp paper towel.

Preparation and Cooking

Thin asparagus does not require peeling. Asparagus with
thick stems should be peeled because the stems are usually tough and stringy.
Remove the tough outer skin of the bottom portion of the stem (not the tips)
with a vegetable peeler. Wash asparagus under cold water to remove any sand or
soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best
to cut them after they are cooked. Asparagus can be served hot or cold.

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About Me

I am a Registered Dietitian and nutritionist. I received my doctorate degree in nutrition education and statistics. I have worked as a food journalist and nutrition media consultant since 1989.

In 1989 my son was diagnosed with Cerebral Palsy. He is a quadriplegia confined to a motorized wheelchair. He requires total assistance with all activities of daily living. He is able to communicate verbally and speaks with clarity, insight and humor.